| Location: Draper,UT,United States Member Since: Jan 29, 2016 Gender: Male Goal Type: Olympic Trials Qualifier Running Accomplishments: I hold Alta's 2K Steeplechase school record. Short-Term Running Goals: December Goals:
- 0 unplanned rest days
- Hydrate, refuel, and rest effectively
- Add clear and effective pre/post run routines to my workouts
- No more random stretching/jogging/drills
- Smoothly add speed into my training without causing injury
- Mostly strides before, after, or during my workouts
Long-Term Running Goals: Leave a leagcy
Live my dream
Run the whole time Personal: Ran for Alta High School under the coaching of Rob Murphy, one of the best coaches out there. I'm currently an artificial intelligence engineer that's just trying to enjoy some runs.
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 45.50 | 0.00 | 3.50 | 1.00 | 50.00 |
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Nike LunarTempo Miles: 50.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Weight Room
Push Ups |
Sit Ups |
Dead Lift (145 lbs) |
Military Press (25lbs) |
Toe Rasies (145 lbs) |
Lunges (25 lbs) |
100 |
100 |
20 |
20 |
20 |
40 |
PM: 8 miles + weight room
We ran 8 miles easy with the whole team and then went to the weight room.
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Nike LunarTempo Miles: 8.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.50 | 0.00 | 3.50 | 0.00 | 10.00 |
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200 Splits
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
13 |
14 |
15 |
16 |
:35 |
:45 |
:35 |
:45 |
:35 |
:45 |
:35 |
:45 |
:35 |
:45 |
:35 |
:45 |
:35 |
:50 |
:35 |
:50 |
300 Splits
1 |
2 |
3 |
4 |
5 |
6 |
:54 |
:53 |
:52 |
:51 |
:50 |
:46 |
PM: 10 miles
Today we started with a .5 mile warm up and then ran 8 laps with each 200 M at either a :35 second or a :45 sec. so it went :35 sec :45 sec :35 sec :45 continuously without stoping with the last 2 laps at :35 sec :50 sec. After that we ran a 20 min "cool down" and then ran 6 300 M starting at :54 and going down to :46.
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Nike LunarTempo Miles: 10.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Core Workout
Jumping Jacks |
Plank |
L Plank |
R Plank |
Flutter Kick |
Running V Sit |
Sit Ups |
1:00 |
:30 |
:30 |
:30 |
:30 |
1:30 |
:30 |
PM: 9 miles + Core Workout
We ran for an hour today around a loop. I ran the loop 5 times and it was roughly 1.5 miles around. On my last lap I went sub 6:00 and finished strong. Afterwards did a core excersise.
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Nike LunarTempo Miles: 9.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| PM: 6 miles +Hill Sprints
Ran 30 min easy to the gully, ran up the Gully Hill 10 times hard and the ran back to ALTA.
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Nike LunarTempo Miles: 6.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 1.00 | 3.00 |
| PM: 1 mile Time Trial
We ran a time traial today. We started out with 1 mile warmup and then I ran a 4:50 mile which is pretty good, but I wasn't satisfied with my performance or time. Afterwards ran a cool down (1 mile).
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Nike LunarTempo Miles: 3.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM: 14 miles
We ran 14 miles out and back on Porter Rockwell and I still haven't found the end of the trail. One day, ill find it.
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Nike LunarTempo Miles: 14.00 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 45.50 | 0.00 | 3.50 | 1.00 | 50.00 |
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Nike LunarTempo Miles: 50.00 |
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